Pause Back Squat Meaning in Weightlifting

A pause back squat requires the lifter to stop at the bottom of a squat for several seconds. This intentional delay removes the natural bounce and forces the legs to work harder to stand up. Staying still at the bottom builds immense strength in the starting position of the clean lift. The weightlifter paused for three seconds before driving the heavy barbell back to the top. This exercise teaches the athlete to stay tight and balanced under a very heavy load. Using this technique prevents the hips from rising too fast during a regular squatting movement.